You can be fit and trained like an Olympic athlete, but if
you let your shoulders hang forward, crouch in the chair, or sink behind the
wheel, you still get into trouble. We have a few tips on how to improve your
posture.
1. Sit up straight and pay attention
There is a reason for a limp posture: it's comfortable. You
get used to "lolling around," and the muscles lose strength. Over
time, muscles and connective tissue tighten, leading to pain.
Our tips: In the beginning, a healthy posture will not seem
comfortable to you, but that will soon change through targeted training of the
core and gluteal muscles and the back extensor. Crunches are best for strong
abdominal muscles - but follow our tips for the right technique.
Fib on your back with your knees bent and feet hip-width
flat on the floor. Choose a comfortable position for your arms and hands. Avoid
clasping your hands behind your head, as this will pull your chair forward too
much. The spine should be in a straight line.
Roll up towards your knees until your shoulders are about
four inches off the floor. Hold this location for a few flashes and then slowly
roll back down. With 12 crunches, you will achieve the optimal effect.
2. Tilt the pelvis
The buttocks protrude backward, and a hollow back forms in
the lower back? High heels, belly fat, and pregnancy intensify this effect. The
result is severe pain in the lumbar region.
Our tip: strengthen your lower back and core muscles with
the infamous plank position.
Lie on your stomach and prop yourself up with your forearms
and toes. Increase your hips and form a straight line from your head to your
toes. The eyes are on the floor; the abdominal muscles are tense. Grip for five
to ten seconds and replication 8-10 times. (If it is too difficult at the
beginning, you can put your knees on the floor to slowly build up the necessary
strength).
3. Radiate pride
Round shoulders and neck and sunken posture? There is no
better trick for the basic ballerina pose than the good old imaginary thread on
your head pulling you up.
A perfect posture means relaxed shoulders, a drawn-in
stomach, and evenly distributed weight. The head should be in a natural
position, not tilted back, forward, or sideways, and the knees should be loose
and relaxed.
Our tip: Stretching exercises for the chest area are ideal
for opening up the chest and counteracting the shoulder area's dreaded curve.
Cross your hands behind your back and stretch your shoulders back and down.
Don't try to move your hands up behind your back - focus on opening and
straightening your chest and shoulders.
4. Stand on both feet
Do you sometimes lean your weight on one side and push your
hips outward when you stand? It may look casual, but it also puts excessive pressure
on one side of the lumbar region and hips.
This lousy posture occurs especially when carrying heavy
bags on one shoulder or with mothers who have children on one side of their
hips.
Our tip: A bridge is an ideal exercise for exercising your
buttocks and lower back. Falsehood on your back with your knees drawn up and
your feet shoulder-width apart from your buttocks, flat on the floor. Increase
your hips to have a traditional line between your knees and shoulders. Tense
your abdominal muscles and buttocks a little. Release this position in a
controlled movement and return to the starting position. 8-10 repetitions.
5. Do you like the swan
Whether you are seated at the computer day or are always
bent smartphone - risks are the same: a tight chest, after a while, a hunched
back in the upper vertebral area. This brings with it before and shoulders pain
that you can avoid.
Our tip: the rowing machine is your best friend for this. It
stretches the chest and strengthens the middle back. Do not fully straighten
your knees, and make sure that your back and neck positions are correct. Lean
back in a controlled motion and hold this position as you pull the rowing
handles toward you.
6. Turn on the engine
Correct posture when driving is not only crucial for the
reasons already mentioned - it also makes a significant contribution to safety.
The car's safety system is geared towards people in a correct posture. The
better the sitting posture, the better the safety system works in an emergency.
Adjust the seat carefully to be the correct distance from
the pedals and steering wheel. If you have to lean forward or stretch your
feet, the middle is too far back. If you lean over the steering wheel, the
distance is far too small.
